Research
Mixed
High-intensity interval training (specifically supramaximal bouts) improves lactate transport capacity and buffering ability, which can enhance endurance performance as effectively as long-duration aerobic training.
If you are an experienced endurance athlete, incorporate short, high-intensity intervals (like 12x30s sprints) twice a week. This can significantly boost your body's ability to handle lactate and buffer acid, improving your race performance just as much as longer, slower interval sessions, without requiring excessive time.
GoodSupportsHIGH confidence
Such workouts undertaken twice a week for as little as 3 weeks have been reported to increase muscle buffering capacity in already well-trained athletes... a short-term (3 week) supramaximal training programme (six sessions of 12 x 30 s work bouts at 650 W) was just as effective at improving 40 km cycle time... as longer aerobic interval sets.
Why this rating
Based on specific studies cited (Weston et al., Stepto et al.) within the review.
Source
Adaptations Of Skeletal Muscle To Prolonged, Intense Endurance Training
John A. Hawley · Clinical and Experimental Pharmacology and Physiology · 2002
narrative_reviewCited 319×
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